Welcome,
Welcome to this morning meditation.
Today we'll awaken the body and mind by gently opening each of the five senses.
And one by one you'll bring sight,
Sound,
Touch,
Smell and taste into clear awareness.
By the end your whole being will feel alive,
Refreshed and ready to meet the day.
So close your eyes softly now and take a slow breath in through the nose and exhale gently through the mouth.
And again,
Inhale deeply filling the chest and exhale slowly releasing the night.
So let your shoulders drop and let your hands rest easily.
Let your face soften now.
The body begins to quiet,
The mind begins to settle.
So now imagine yourself seated in a calm and spacious room.
The air is gentle and you are safe here,
Supported and at ease.
This is your inner sanctuary.
So even with your eyes closed,
Bring attention to the space behind your eyelids.
Notice the faint play of light and shadow.
And with each breath,
The darkness begins to glow softly as if touched by sunrise.
And imagine as you breathe in,
The light grows brighter and with each exhale,
It spreads even wider.
And soon you see the first colors of dawn,
Warm golds,
Soft pinks and even gentle blues.
So let this inner sunrise awaken your sense of sight.
Even before your eyes open,
Feel the promise of the day's colors waiting to greet you.
And then silently say,
I see clearly,
I notice beauty and I welcome the light of this day.
Now shift your attention to your ears.
Just listen.
And at first,
Sounds may be a little subtle.
Your breath,
The faint hum of the room,
Or even the quiet morning.
And with each inhale,
Notice one sound more clearly.
And with each exhale,
Let it blend into the stillness.
Perhaps you hear the world outside beginning to stir,
The rustle of leaves,
The birds call,
Or even distant movement of people or tiny little animals.
Each sound is part of the morning's music.
So let this sense awaken fully and silently say,
I hear clearly,
I listen deeply,
I welcome the music of the day.
And now bring awareness to your skin.
Feel the contact of fabric,
The air on your face,
And the weight of your body resting.
Notice the warmth,
The coolness,
And the subtle tingling of life moving through you.
And as you inhale,
Imagine your skin glowing with sensitivity.
And as you exhale,
Feel the whole body soften into comfort.
Let your sense of touch remind you of presence,
The living contact with the world.
And then say silently to yourself,
I feel fully.
I rest easily.
And I welcome the touch of this day.
Now shift your awareness to your nose.
Inhale gently and notice the fragrance of the air.
Perhaps it's neutral,
Perhaps faintly fresh,
Perhaps even touched with memory.
And imagine a soft breeze carrying the scent of the morning.
Clean,
Clear,
Like dew on grass or air after rain.
So let it fill your chest.
Now allow this sense to awaken your awareness of subtle joys.
And silently say to yourself,
I breathe clearly.
I notice gently.
I welcome the fragrance of the day.
And now bring awareness to your mouth.
Notice the simple taste lingering there.
Subtle,
Yet very quiet.
And imagine taking the first sip of clear water.
Cool,
Refreshing and enlivening.
Or imagine the first fruit of the morning.
Sweet and simple.
So taste it in your mind,
Allowing this sense to awaken.
And then silently say,
I taste fully.
I savor deeply.
And I welcome the nourishment of this day.
So now see all five senses glowing together.
Sight bright with color.
Sound alive with music.
Touch aware of comfort.
Smell is fresh and pure.
And your taste is clear and nourishing.
Your body is awake now.
Your mind is alert.
And your spirit is steady.
So take three slow breaths,
Feeling all senses alive as one.
So inhale light.
Exhale fully.
Sound,
Touch,
Fragrance and taste.
And then exhale ease,
Clarity,
Presence and calm.
So again,
Inhale fully.
And then exhale fully.
And one more time now.
Inhale alive.
And exhale awake.
Now bring your awareness back to the body resting here.
Notice the ground beneath you.
Steady and supportive.
Notice the rhythm of your breath.
Easy and natural.
So wiggle your fingers and toes now.
And when you're ready,
Open your eyes slowly.
Your senses are alive now.
The day has begun.
You're awake,
Refreshed and ready.
Good work this morning and namaste.
